Protein Overnight Oats (No Protein Powder Required!)

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This tried-and-tested basic formula for protein overnight oats makes an excellent base recipe for any flavor of overnight oats! With both plant-based and dairy protein sources, we have both a vegan and non-vegan version of this recipe, so all can enjoy! Protein powder is optional, but not required, as these oats are high in protein without it.

Protein overnight oats in small glass tulip jar, topped with a few banana slices and walnuts.

I first started making overnight oats in college, and I remember my mind was blown that cold oats could taste so good and be so convenient and budget-friendly! I made it my mission to perfect the overnight oats ratio so I could wake up to soft, pillowy oats and save tons of time on school mornings. To this day, I still rely on these for busy work mornings, and honestly to replenish after long tennis matches (especially when playing outdoors in summer). Gotta get those carbs and protein!

Overnight oats recipes aren't always high in protein, but depending on the ingredients you choose, it's possible to pack quite a bit of protein in there. In this post, we'll walk through everything you need to make your own delicious protein overnight oats -- plant-based/vegan-friendly and dairy alike. Let's do it!

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Ingredients
Substitutions
Instructions
Brand Recommendations
Variations
Best Overnight Oats Ratio
Overnight Oats FAQs
Related Recipes
📖 Recipe

Ingredients

Whole rolled oats - Whole rolled oats will work best in this recipe, given that steel cut oats and quick oats will absorb different amounts of liquid.
Chia seeds
Salt
Milk - Either dairy or non-dairy, whatever works for you! If you're going for a vegan protein overnight oats recipe, choose something non-dairy (brand recommendations listed below).
Yogurt - Also either dairy or non-dairy.
Protein powder - Alternative source of protein for plant-based overnight oats.
Maple syrup
Vanilla extract
Add-ins - Any fresh or frozen fruits, nuts, seeds, nut butter, chocolate chips, granola, that you'd like add for flavor and nutrients.

Substitutions

Below are some swaps to make these high protein overnight oats work for you!

Milk - Use plant-based milk to keep these oats vegan! See my recommendations below for some of my favorite high protein options, or use your favorite.
Yogurt - Use equal amounts of dairy-free or dairy yogurt to suit your dietary needs and preferences.
Sweetener - I typically go for an unrefined liquid sweetener in my overnight oats recipes, so maple syrup, agave, or honey would all work. Note that using honey means the oats will no longer be vegan.
Optional protein boosters - Add in a scoop of protein powder, 1-2 tablespoons of nut or seed butter, or other nuts and seeds (such as hemp seeds), to increase the protein content even more.

Instructions

Oats, chia seeds, and salt mixed together in bowl with wooden spoon.

Step 1: Combine rolled oats, chia seeds, and salt in a bowl, and mix together. If using protein powder, I recommend stirring it in here with other dry ingredients.

All protein overnight oats ingredients combined in a bowl before being fully stirred together.

Step 2: Add in milk, yogurt, maple syrup, and vanilla extract. Stir everything together to combine.

Bowl of overnight oats with cotton stretch cover, ready to go in the fridge overnight.

Step 3: Cover the oats and store in the fridge overnight or for at least 4 hours (the longer the better). Alternatively, you can divide the oats into jars for storing in the fridge, so that they are already divvied up into individual servings for grab-and-go the next morning.

Fully chilled overnight oats in a bowl with a spoon.

Step 4: The next morning or when ready to eat, uncover the oats and give them a stir. The overnight oats will have absorbed all the flavorful liquid and become fluffy and pillowy soft. Divide into servings and enjoy with any desired toppings!

Toppings & Add-ins Success Tip: Some fruits are best when added right before serving. For cherries and berries, I'll typically add in some with the oats, and then top with more the next day. On the other hand, fruits like apples and bananas are best when added upon serving because they brown in the fridge overnight. Cooked and chilled fruit mixtures (such as jam, compote, or pie filling) work well either way -- when layered in jars with the oats overnight, or swirled in the next day.

Protein overnight oats in small glass jar with a spoon and a few banana slices and walnuts on top.

Brand Recommendations

Below are some of my favorite, most-used brands of milk and yogurt for making delicious and healthy protein overnight oats!

Milks

Fairlife 2% or whole milk - I love this brand because they use a special filtering technology to filter their milk, increasing the high quality protein to 13 grams per serving. Also, it's lactose free, which helps sensitive bellies.
Elmhurst Milks - These plant-based milks have a bit less protein, but I love them because they're made without any added gums or fillers. My favorite is the cashew milk!
Not Milk - A blend of pea and coconut milk with 5 grams of plant-based protein per serving. I think this milk tastes delicious!
Ripple pea milk - This milk has a luscious and creamy texture with 8 grams of plant-based protein per serving.

Yogurt

Siggi's yogurt ("skyr", or Icelandic yogurt) is my absolute favorite of all time! And they also have a delicious plant-based yogurt with 11 grams of protein per serving. For dairy yogurt, I love using Siggi's whole milk yogurt for its thick, creamy texture and flavor. Plus, it has 18 grams of protein per serving. That, and their vanilla flavor is my other most used!
Fage and Chobani are two more brands I buy frequently. Their 2% or whole milk plain Greek yogurts are both high in protein, low in sugar, and have a thick, creamy texture and rich flavor.

Variations

Protein overnight oats are a canvas for so many flavor variations, so this is where the fun begins! We have several flavors on the Roots and Radishes site already, but below are more ideas from myself and readers.

Blueberry cinnamon - Stir ¼ teaspoon of cinnamon in to the overnight oats, and add ½ cup blueberries upon serving.
Apple walnut - Add ½ cup chopped apple and 2 tablespoons of walnuts upon serving for a delicious crunchy contrast to the soft, pillowy oats.
Raspberry lemon - Flavor the overnight oats with ½ tablespoon of freshly squeezed lemon juice + ½ teaspoon lemon zest. When serving, add ½ cup raspberries. This is very similar to my blueberry lemon zest overnight oats!
Cherry lime - Cherry lime overnight oats are an unexpected flavor combo but have become summer favorite of mine. Highly recommend!
Pumpkin pie - Try our pumpkin pie overnight oats and top with whipped cream or whipped coconut cream!
Berries & cream - To the basic protein overnight oats base, add mixed berries (raspberries, strawberries, blueberries, and/or blackberries), a dollop of whipped coconut cream, and crushed pistachios or nuts for crunch.
Banana cinnamon walnut - Add ¼ teaspoon of cinnamon to the overnight oats, then add half-slices of banana and 2 tablespoons walnut pieces upon serving.
Kiwi coconut - If you're looking for a vitamin C boost, try my kiwi coconut overnight oats!

Best Overnight Oats Ratio

I've made A LOT of overnight oats over the past decade, and I always use the same recipe formula to get the ratio exactly right. Generally speaking, all of my overnight oats recipes contain about 1:1 liquid to oats ratio, by volume. In other words, I use 1 cup of milk + 1 cup of whole rolled oats.

After that, the other ingredients can be tweaked as needed. My favorite combination for creamy and thick overnight oats is exactly what you see in the recipe card below, and is what I've been making for years!

Overnight Oats FAQs

Can you add protein powder to overnight oats?

Yes! This recipe doesn't require protein powder, but you can certainly add a scoop. I typically recommend plain or vanilla protein powder as those play nice with many flavors, but use what you love most!

Do you need chia seeds in overnight oats?

You do not need chia seeds, but they do help create a nice, thick texture and add nutrients like protein, fiber, and omega-3 fatty acids.

How do you store overnight oats?

Store protein overnight oats in the fridge for up to five days in jars with lids, or in airtight containers. If you're using fruit or toppings, I typically recommend storing those separately and then adding it to the overnight oats right before serving to avoid anything becoming too mushy or soggy. One exception would be if you blend up some berries and either stir them in with the oats or layer them.

Check out some of our other overnight oats recipes for flavor ideas!

Did you try these high protein overnight oats? Don't forget to leave a star rating 🌟 and comment below, and tag me on Instagram and Pinterest so I can see what you made!

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